Running Links

I've been web-browsing and wanted to organize some of the links I found...


MSN has some excellent articles about perhaps the most important component of a run: your knees

• When Good Knees Go Bad
• What Your Knees Need
• An Owner's Manual for your Knees
• Build a Better Knee

And Misc links:

• Runner's Guide to Nutrition
• Calibrating your Inner GPS: Learning to run by feel
• A DC Running Club I'm considering

And finally, some stuff I'm thinking of buying:

• Jack Daniels: The Art and Science of Running
• The Non-Runner's Marathon Trainer
  

Whew, what began simply as a read up of an area of concern (my knees, for which I am petrified), ended up being a random walk in the endless corridors of the internet.

Finally finally ran. So it's official. I REALLY hate running in anything below 20 degrees centigrade. And about 80% humidity is just fine. That's how I like to run.

So anyway, because met a chit of a girl at LUMS who doess 8k and I felt so bad for letting my running go, that I got up and ran a somewhat decent 5.5 k. Need to run more often.

Sometime back: 1.5 km

Today:
Distance: 5.52 km
Time: 32 mins, 54 secs
Pace: 5 mins 58 secs / km
Mileage on Nikes: 173.71 km

Yeah, it's really slow, but who cares. I RAN!

2006 Mileage till 1-11-06 = Approx 10km

Mileage since 1-11-06 = 123.2km and counting!

7k in the morning!

Couldn't sleep after Fajr, so I hit the road. The sun was out, but not as sapping as last time. Lots of traffic though: had to run on the spot many times while waiting for the pedestrian walkway to open.

P.S. My previous calculations were slightly off. The 7k runs earlier were probably closer to 6.5-6.8. Needlessly pedantic I know, but wanted to straighten the record

Another 7k...

...at 3pm, on a rather hot day, tiring and time-consuming...

7k

Unlike the last run, there were no hiccups tonight and I managed to run straight for 7k. It's more hilly than Race Course Park used to be, but 7k really isn't pushing me too much nowadays. However, I'm kinda constrained by the available running areas in my neighborhood.

Oh, and this was done on a windy, damp midnight right after light rain. Gorgeous weather!!! I was kinda (actually, very) sore after the last run, which was my first in ages, but the weather decided it for me tonight!!!

P.S. Once again, no time!

6.5k

My Timex just managed to break its strap. It's been a wonderful watch over the last three years, and it still works perfectly, but I really don't know how to reclaim it at this point. Since my watch is also my HRM, I have lost use of that too, for now (I'll try to figure something out, maybe get a new watch that receives HRM data). Running without clocking myself, and without the HRM felt pretty nice actually. I enjoyed it quite a bit.
Stopped at the midway mark because my new ankle wraps were too tight, and were stopping blood circulation. Stopped after another km again because I (almost literally) ran into a very close friend waiting for a bus. However, at the end of the run, I wasn't much out of breath. Either its because a first run after a break is always brisk, or the long runs in Pakistan have left their mark on my stamina. Either way, it was a fun, relaxed run and my first in the US after returning from Pakistan.

Addendum: Eeeep! I just realized I was just two days short of two months without a run...

Date: March 10, 2007

Distance: 3.19km

Time: 17 mins 53 secs

Pace: 5 mins 36 secs / km



Crappy run after ages. Winter has gone and I finally ran after AGES. Wish the flu would go away. Tired of coughing.



Keep running you fool.

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That's about 100k in less than three months. I'd be pretty happy if I kept this up for the rest of the year (i.e. 400k for the year). Haven't run that much in ages. Don't see the next run on the horizon though: it's -18C outside and I'm not feeling well.

Runs in Pakistan

All of these runs were at Race Course, which I miss as much as I miss the glorious weather back home this time of the year. I would love to, but can't run until it gets warmer.

I did run a couple of times and either lost the summary, or didn't bother making one. I'm happy enough with this list though!

8-1-7
Recover 187-155
Av/Peak/Min HR = 175/187/152
In zone = 26.28
Calories = 723
1 173 5.17 5.17
2 174 6.16 11.34
3 173 7.02 17.39
4 174 4.42 22.21
5 180 6.22 29.57
5.5 180 4.06 32.49


9-1-7
Recover 177-149
Av/Peak/Min HR = 174/181/117
In zone = 41.52
Calories = 1140
1 160 5.40 5.40
2 173 6.04 11.44
3 173 6.03 17.48
4.25 175 7.31 25.20
5 175 5.18 30.38
6 175 6.34 37.12
7.25 177 7.43 44.56
8.25 177 7.06 52.02



10-1-7
Recover 173-144
Av/Peak/Min HR = 170/186/30
In zone = 62.32
Calories = 1443
1 156 5.40 5.40
2 170 6.07 11.47
3 168 6.02 17.50
4ish 169 6.25 24.15
5 170 6.12 30.27
5.5 168 3.18 33.46
6 164 3.32 37.18
7 167 6.01 43.19
8 173 6.34 49.54
8.25 172 1.59 51.54
9 175 4.16 56.04
10 175 6.22 1:02.33
11 178 5.56 1:08.29


12-1-7
Recover 172-144
Av/Peak/Min HR = 175/193/30
In Zone = 59.56
Calories = 1622
1 173 5.50 5.50
2 176 6.39 12.29
2.75 173 4.52 17.21
3 176 1.31 18.53
4 175 6.27 25.21
5 176 6.18 31.39
5.5 176 3.16 34.56
6 174 3.15 38.12
7 176 6.12 44.25
8 177 6.53 51.18
8.25 175 1.58 53.17
9 174 5.03 58.20
10 176 6.54 1:05.14
11 178 6.41 1:11.56
End 175 1.25 1:13:21 (To canteen)


13-1-7
Recover 177-135
Av/Peak/Min HR = 170/183/128
In Zone = 49.06
Calories = 1129
1 160 6.01 6.01
2 170 6.47 12.48
2.75 168 4.47 17.36
3 170 1.34 19.10
4 170 6.43 25.53
5 172 6.11 32.05
5.5 170 3.25 35.30
6 171 3.26 38.56
7 173 6.09 45.05
8 175 6.33 51.38
8.25 179 1.52 53.31

22-1-7
Recover 167-142
Av/Peak/Min HR = 174/184/103
In zone = 23.22
Calories = 736
1 163 5.18 5.18
2 173 6.11 11.30
3 175 6.09 17.40
4.25 175 7.28 25.08
5 177 5.13 30.22
5.5 179 3.15 33.37

23-1-7
Recover 170-163 (walking)
Av/Peak/Min HR = 174/186/107
In Zone = 1:03.34
Calories = 1679
1 158 5.32 5.32
3 172 12.17 17.50
4 174 6.26 24.16
5 175 6.11 30.28
6 174 6.25 36.53
7 175 6.05 42.59
8 174 6.47 49.46
9 175 6.49 56.35
10 176 6.45 1:03.21
11 177 6.28 1:09.50
12 180 6.16 1:16.06
End 184 0.35 1:16.41 (+.15) = 1:17

Jan 30, 2007



Distance: 3.51 km

Time: 20 minutes, 9 secs

Pace: 5 mins 43 secs / km (argh!)

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Ran on the treadmill for the first time - not too comfortable an experience. I am always afraid I will fall off if I go to fast.

Speed: 6 km/hr (upto 8km/hr in the last 2 minutes)
Distance: 1 km
Time: 10 mins
Max Heart-rate: 126
Weight: 65 kgs/145 lbs
Mileage on Nikes: 160 km (same as before. Ran in my socks!)

Not much of a run, but it was cold outside and I wouldn't have run at all if it weren't for this, so chalta hai I guess. Ran only on my toes. Felt this one in my calves. Need to improve my running action.

Date: 17-12-06
Distance: 8.12 km
Time: 42 mins 22 secs
Pace: 5mins 13 secs/km
Mileage on Nikes:

Winter running

Gosh, it's pretty chilly running in the winter in Scotland! 50mph wind, snow, dark!

Date: Today (11/12)
Distance: 4.8 km (on Gmaps-pedometer: 3 miles exactly)
Time: 18.52 secs
PAce: 3 mins 55 secs / km

Ran finally. Not much, but ran. Thighs actually felt this run. Need to run more.

Distance: 2.35 km
Time: 12 mins 35 secs
Mileage on Nikes: whatever.

Short city run

Date: Weds 29/11/2006
Distance: 4.1 km (on Gmaps-pedometer)
Time: 17 mins 31 secs
PAce: 4 mins 15 secs / km

4 miles = 6.4k

Draper Drive (0.7ish miles) = 164/6:50/-
Plantation Parkway (0.5ish) = 175/14:10/7:20
Eaton Place (0.7ish) = 174/18:50/4:40
Halfway
Plantation Parkway = 173/23:40/4:50
Draper Drive = 170/31.17/7:33
Stop = 179/39:09/7:52

Av HR = 173
Peak HR = 240 (This can't be right, I didn't sprint and I wasn't in any discomfort at all)
Min HR = 112
1 minute Recovery = 165 -133

Note: A new battery has breathed life into the Timex again, thank God. Snow is expected from next week, so I have to get as many runs under the belt this week as possible, if I can cope with my workload that is.
P.S. Finally managed to run without breaking into a walk. Probably because the weather wasn't cold, making breathing easier...

Muddy cross-country runs

Home with the family for a few days and with nothing else to do on a rainy Saturday morning I set off on a muddy x-country route with my father.... bear in mind that our pretty slow time incorporates wading through knee-deep mud, falling over several times, getting lost and more than a few not-inconsequential hills. Gotta love x-country without spikes. Alors...

Date: Sat Nov 25 2006
Distance: 10.5 km (on Gmaps-pedometer)
Time: 51 mins
PAce: 4 mins 51 secs / km

Btw, thanks for adding me Ali

Another 6k!

Hadn't run all week, but I finally motivated myself to hit the road in chilling weather. You're right about it hitting you in the throat: mine is not going to be well over the next few days.

I'm pretty sure I ran faster than last week, but the watch gave out on me at long last, going blank in the middle of the run. I'm not sure if it's just in need of a new battery or if I'll have to replace it...

I'll chalk in 40 mins approximately.

Date: Nov 16 2006
Distance: 2.03 km
Time: 8 mins 36 secs
PAce: 4 mins 15 secs / km
Mileage on shoes: